How to Maintain Your Fitness Goals Through the Holidays (Without Missing Out)

The holidays are one of my favorite times of year. They’re the best—but they can also be a challenge. I love the slower mornings, the cozy food, the time with friends and family—but let’s be honest, it’s also the season when routines go out the window. Between travel, late nights, and saying “yes” to everything, it’s easy to lose your rhythm with movement and nutrition.

But staying consistent doesn’t have to mean giving up the things that make this season special. It’s about finding a rhythm that feels good—and letting that be enough.

Redefine What “On Track” Means

The holidays might not be your season for hitting new PRs or perfect routines—and that’s okay. Staying on track doesn’t have to mean doing everything you normally do. It just means staying connected to your habits in smaller, simpler ways.

A short workout, a walk with family, choosing protein at a meal—all of it counts.
Don’t underestimate what a few intentional choices can do for your body and mindset.

This time of year, maintenance is progress. The goal is to keep the habit alive, not to do it perfectly.

Simplify Your Workouts

When your schedule feels full, the best thing you can do is simplify.
Skip the complicated splits and hour-long sessions. Focus on movement that gives you the most benefit in the least amount of time.

If you only have 20 minutes, make it count:

• Pick 3 compound movements (like squats, rows, and presses).

• Do 2–3 rounds of 10–15 reps.

• Add a walk, stretch, or mobility flow if you have time.

The point isn’t to crush your workouts—it’s to keep showing up.

And if you’re traveling, you can still move. That’s why I design my online programs to work from home, the gym, or anywhere in between.

Focus on How You Want to Feel

The holidays bring a lot of good things—and a lot of chaos. When your days are full and routines shift, it’s tempting to push harder or try to make up for missed workouts. But that usually leads to burnout.

Fitness doesn’t need to be extreme to be effective. The goal this season is to move in ways that help you feel good and keep your energy steady, not to “earn” your holiday meals.

Be Informed and Intentional With Your Meals

The holidays are full of amazing food — and that’s part of what makes this season so special. You don’t need to restrict or “make up for it later,” but you can stay intentional about how you fuel your body.

Think of your meals as a chance to feel good and keep your energy steady, not something to overthink. A few small habits go a long way:

• Start with protein. It keeps you full, supports recovery, and helps you feel balanced throughout the day.

• Stay hydrated. Half the time we think we’re tired or hungry, we’re just dehydrated.

• Add color where you can. A side of veggies or fruit gives you nutrients that help digestion and energy.

• Be mindful with portions. Portion control is one of the best ways to enjoy your favorite holiday foods. You can have the dishes you love — just slow down, savor them, and stop when you’re satisfied.

• Eat mindfully. Slow down and actually enjoy your food — you’ll feel better and need less to feel satisfied.

This isn’t about perfection or skipping dessert. It’s about making choices that support how you want to feel so you can enjoy everything else that comes with the season.

Have a Plan, But Stay Flexible

Look at your week ahead and choose when you’re going to move — aim to work out 3–4 times a week and be intentional about hitting your step goal 4–5 days a week. Write it down, schedule it, and treat those sessions like appointments, but give yourself grace if things shift.

If you miss one, don’t overthink it. Just pick it back up where you can.
The goal through this season is consistency, not control.

When January rolls around, you’ll feel proud that you stayed connected — not like you have to start from scratch.

Fitness Should Fit Your Life (Even in November & December)

You don’t have to choose between enjoying the holidays and feeling good in your body.
With a little flexibility and a lot of grace, you can have both.

Keep moving, stay mindful, and remember: your strength isn’t built from perfection—it’s built from showing up.

Because fitness should fit your life—even in November & December.